Jeffing and me

I first discovered Jeff Galloway’s run/walk technique through injury. I started running at the age of 58 using a couch to 5K app and did my first 10K event, Lumphanan Detox, in January 2017, running continuously.

I was then building up to a 10 mile event and had got to 8.5 miles in training when I got injured and wasn’t able to run for a while. During this enforced lay-off, someone in an online group I’m a member of, asked if Jeffing would allow me to get back out running again. I had never heard of it, but did some research and thought it would be worth trying.

Jeff Galloway, who developed this technique in 1973, is an American Olympian who ran the 10K in the 1972 Olympics. Jeffing involves alternating running and walking and is a structured run/walk strategy employed from the start and maintained throughout the run, rather than walking when you are fatigued.

You periodically do a timed mile (called the magic mile) to check the most appropriate run/walk ratio for you, which can differ depending on the length of run. continues over

Once I recovered from injury, I started practising run/walking and soon discovered that it allowed me to build up distance without further injury and that my recovery following long runs was much quicker. When I first started, I used much longer running segments, but quickly learned I got better results using shorter ratios. My favourite ratio is 30:30 (30 seconds run, 30 seconds walk), but I use lots of others too.

In October 2017 I did my first half marathon in Glasgow with a 15:30 ratio. I have since completed several 10Ks, another five half marathons and Stirling Marathon all using this method. I don’t believe I could have completed a marathon without using this technique. I never run continuously now and love Jeffing.

If you are considering Jeffing there are a few things you should be prepared for!

1. Shouts of encouragement when you are on your walk segments. Things such as “Walking already?”,”Come on hen, keep running”, “Don’t stop now” “You’re never going to get there if you’re walking already”. People are sure I’m tired and flagging when in fact it’s all part of the plan. My advice is to see the humour in it and accept the encouragement in the spirit it’s intended!

2. In the very early stages of a race, you might drop back a bit as you do your walk segments. In my case I see people take off into the distance, but in the words of Corporal Jones in Dad’s Army: “Don’t panic!” This is a temporary state of affairs. You will soon find your pace and be back in the throng.

3. Take runners behind you into consideration and stay to the side of the road so that they can pass when you walk. If it’s very congested, raise your hand or alert them in some way, to the fact you’re about to walk. I sometimes wear a T-shirt with “Run Walk Run Repeat” on the back ,so that folk know what I’m doing.

4. People assuming you are a beginner, or building up to continuous running again after injury. You may be, but you may never want to do continuous running again and still achieve great things!

Some people consider it not to be “proper running”, however I and many other people I know, are faster using this technique and recover more quickly, so it suits me well.

I am not a fast runner, but it is a myth that this technique is only for slow runners. I am a member of a few online Jeffing groups and there are many examples of excellent times being run.

I know of marathon runners going under 4hrs, a good for age entry to London Marathon for a 65-year-old who only took up running at the age of 60, and a lady who completed seven marathons in seven days, achieving first female finisher of the series and getting faster with each race! She completed her seventh marathon of the series in 4hrs 34mins. The list of amazing achievements goes on.

My philosophy is to do what works for you, and for me that’s Jeffing.

I have been a member of TaySmilers jogscotland group since it was founded, and the jog leaders and other members have really welcomed me and encouraged and my alternative way of running. I bob back and forth alongside other runners, with my beeper telling me when to run or walk, joining in the chat as I go! It’s such a friendly, inclusive, welcoming group where I have made lots of friends and really feel at home. I have a few events booked for next year and am tentatively contemplating signing up for another marathon! Whatever I do I’ll be Jeffing them all.

http://www.jeffgalloway.com/about/

https://www.rundisney.com/running-expert-jeff-galloway/